Vegan Recipes: 8 Easy Dishes for Beginners

More and more people are considering being vegan. The reasons can be several, although there are three very important reasons: to think that it is better for health, for the planet and for animals. But deciding to move from one day to the next to veganism is not easy or recommended.

Even so, there are vegan recipes that are easy dishes for beginners, which allow you to gradually become familiar with certain ingredients and their preparation. After some time trying these dishes, the transition period is easier, being able to eat a 100% vegan diet more easily.

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Vegan Recipes: 8 Easy Dishes for Beginners

Vegetarian food usually includes vegetables, fruits, legumes and nuts, but it can also include eggs, dairy and fish unlike vegan. Vegan food does not include any product of animal origin.

Another important point to know is that a well-made vegan diet does not lack protein, although it is advisable to consume some type of B12 supplement. With this in mind, below you can find a number of vegan recipes that are easy dishes for beginners.

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1. Apple custard

Apple custard is a very simple vegan food to prepare. They require two apples, you may or may not peel them, half a lemon, 4 tablespoons of sweetener (muscovado, coconut or agave sugar) 1 liter of oat milk, 1 piece of vanilla bean (do not use artificial ones), and 1 teaspoon of xanthan gum or some other thickener such as cornstarch.

First, the apple must be cut into cubes or small slices and then put on the fire with the sugar and the juice of half a lemon. Leave it there for 5 minutes, and when the apples begin to soften add the oat milk, cinnamon and vanilla. At the end is when you put the thickener. Finally, leave it to cook for 5 more minutes and, when finished, remove the cinnamon and beat everything together and then let it cool.

These apple custards are a great breakfast or dessert option after your meal. If it's not thick enough, you can add more xanthan gum and beat again.

2. Zucchini spaghetti with avocado sauce

These zucchini spaghetti with avocado sauce are quick to make. In this recipe, the spaghetti pasta is substituted for some made with zucchini. For this you need a special device that allows you to grate the vegetables in the form of noodles, or to use the peeler to obtain thin strips.

To make the sauce that will cover the zucchini in spaghetti you need 1 avocado, 4 tablespoons of pine nuts, 2 tablespoons of lemon juice and a little water. All this mixture is liquefied and the zucchini is incorporated, then it is decorated with cherry tomatoes or sliced ​​tomato. It does not need to be heated, it is eaten directly after it has been mixed.

There are people who like to substitute carrot for zucchini, which also ends up being a very tasty vegan recipe. In fact, it can be called a raw vegan recipe, since the food is not cooked or heated.

3. Pumpkin Risotto

For the pumpkin risotto, it is prepared with a pumpkin puree. The preparation is the same as that of traditional rice, however the flavor of the pumpkin gives a very different touch to the dish. You practically only need to cook the rice and prepare a pumpkin puree.

To make the pumpkin puree, first of all you have to cut the vegetable in half. Then the seeds are removed and the pumpkin is put into the oven, which must be preheated to 200 °. It must stay there for 40 minutes.

When the pumpkin is ready, remove all the pulp with a spoon. This puree is now ready to add to the rice when it is ready, although it can also be frozen for future use. Once the pumpkin puree is mixed with the rice, you can add nutmeg, brewer's yeast and salt to taste.

4. Quinoa Stuffed Zucchini

Quinoa stuffed zucchini are very simple and quick to prepare. Moon zucchini are recommended, but with the others you can also make this recipe.

First you have to cut one end to remove the filling from the zucchini, which is fried with a little onion and olive oil. On the other hand, quinoa is prepared, which is cooked in the same way as boiled rice.

Once everything is ready, add the zucchini with onion sauce and add it to the rice. You can add a little soy sauce to taste, but you have to be careful if you have already put salt before.

Finally the mixture is removed from the heat and once it cools the zucchini are filled with it. You can add grated vegan cheese on top and flax seeds. One option is to gratin the cheese for 15 minutes at 180 ° in the oven. A delight!

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5. Vegan Macaroni and Cheese

Vegan mac and cheese convince even the most dairy lovers. Ditching the cheeses isn't always an easy step, but it is with this macaroni recipe.

The pasta is cooked in the traditional way, boiled and drained. As for the vegan cheese you need: 1 cup of cauliflower, ½ cup of water, 2 teaspoons of garlic powder, 2 teaspoons onion powder, ¼ cup nutritional yeast, 1 tablespoon lemon juice and ¼ teaspoon turmeric.

First the cauliflower is steamed and beaten with the rest of the ingredients until the desired consistency is achieved. Simple as this to get vegan cheese. Just add the vegan cheese to the macaroni and, if desired, it can be sprinkled with vegan Parmesan cheese.

6. Chocolate smoothie

This chocolate smoothie is loved by both adults and children. It is very simple to prepare and it turns out to be a good option both for breakfast and for making magnificent desserts.

To achieve its magnificent flavor you must use: ½ cup of rice milk, 4 bananas (2 frozen and 2 fresh for achieve a better consistency), 2 tablespoons of peanut butter, 8 tablespoons of unsweetened cocoa powder and 8 dates.

Everything is mixed, and if it is with a powerful mixer, improve; a thick consistency is achieved that also gives a good presentation. You only need to pour the result into a bowl to finally add the topping you prefer. It can be banana, grated coconut, chocolate chips, etc.

7. Shake to raise defenses

A good shake like this is always great for fighting colds. It is magnificent to be able to take it during the winter, becoming a staple for many people at breakfast time. And it is that it is a vitamin pump that helps improve the immune system and prevent respiratory diseases. It is also easy to prepare.

This anti-cold shake contains: 2 cups of orange juice, 2 tangerines, 2 kiwis, 12 dates and ½ teaspoon of ground cinnamon. You just have to blend or beat all the ingredients until they are fully integrated. With these amounts of fruit you get an anti-cold shake for 4 servings.

These types of shakes are a good alternative for a daily drink; the sugars are the natural ones of the fruit and being totally fresh and natural it is very nutritious.

8. Quinoa salad

Quinoa salad is another very simple dish to prepare. Like most vegan recipes, quinoa salad is very nutritious. Food must be as natural as possible, avoiding unnecessary cooking or heating; the more natural and raw the better.

For this salad you have to prepare the quinoa as it is done with boiled rice, but you have to leave the quinoa a little al dente. To ½ cup of quinoa add ¼ cup of corn, ¼ carrot, 12 cherry tomatoes, 12 black olives and 1 avocado cut in julienne. Incorporate everything in a bowl and add olive oil to taste.

Quinoa salad is a very complete vegan recipe and represents an easy dish for beginners. It can be taken during lunch or dinner as a main dish, or it can be used as a garnish.

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Bibliographic references

• Coscarelli, C. (2013). Chloe's kitchen: 125 easy, delicious recipes for making the food you love the vegan way. London: Simon & Suchester.